A good night’s sleep is a topic that is often overlooked. But, it is an important aspect of our daily lives. Sleep has been widely studied and affects our quality of life in many ways, whether it is our work efficiency, our endurance in daily work, disease prevention, and mental health maintenance, to name a few. 

 Given that sleep problems are becoming more and more common in many countries, we decided to write an article dedicated to this topic, summarizing evidence-based techniques that can help you improve your sleep quality without having to obtain a prescription. 

There are three types of insomnia:

• Acute

• Transient

• Chronic

What causes insomnia?

1. Stress: When your body is put up with pressure, it releases a series of chemicals, such as adrenaline, which speeds up the battle of your system and poses a serious challenge to falling asleep. 

2. Environmental factors: Your sleeping conditions are very important to your comfort, which in turn affects the speed at which you fall asleep. Factors such as bedroom lighting, room temperature, and noise levels can affect sleep quality. 

3. Mental health problems: Depression and anxiety are the most important psychological disorders that cause insomnia.  

4. Drugs-Many over-the-counter and prescription drugs can interfere with your sleep, including blood pressure drugs (beta-blockers and clonidine), heart medicines (procainamide, quinidine, and disopyramide), Corticosteroids for asthma, flu, and painkillers Products containing alcohol, caffeine, and nicotine.

5. Other diseases: Any health problem that causes pain, such as cancer or arthritis, will interrupt your sleep and cause you to wake up at night.

The topics covered by this recommendation include ventilation and temperature, noise, darkness, food, medication, mental relaxation, exercise, and beneficial daily activities before going to bed. Curious?

Read more to learn how to solve sleep problems naturally.

1. Get into the habit of going to bed at least an hour after dinner. You can take a walk outside to look at the stars, the night sky, the moon, and feel the breeze. 

2. Eat a handful of walnuts before bed to help secrete serotonin. Serotonin is a hormone that can stabilize our emotions, make us happy, and make us sleep.

3. Drinking a glass of warm milk and some turmeric powder before bed can also help you sleep well. 

4. Eating a few slices of fig at night will help you fall asleep because it contains potassium, calcium, magnesium, and iron, which help relax muscles and increase blood flow. 

5. Fruits like bananas and watermelon also help you fall asleep. 

6. Massaging the earlobe for 5 minutes will release melatonin (sleep hormone), letting us sleep instantly. 

7. Meditation can also help treat insomnia and other sleep disorders. 

8. Aromatherapy is also effective for insomnia. You can massage chamomile, sandalwood, lavender, cedar, and other essential oils before going to bed, or light scented candles in the room to get a night of better sleep.